Warm-up

Strength:

Every 2min x 6min

Shoulder Press

3×8 @70-75%

You can increase across the 3 sets

Conditioning:

Intended Stimulus:

• Finish the round of 15+; advanced athletes finish the round of 21.
• Maintain sets of 3+ on the pull-ups; 9+ reps per 1:00.
• Maintain a pace of 9+ burpees per 1:00.
• Push jerks in sets of 6+ throughout the workout.

As Many Rounds and Reps as Possible in 15min of:
3-6-9-12.. etc.
Pull-ups
Lateral Burpees Over the Barbell
Push Jerks 115/75

As Many Rounds and Reps as Possible in 15min of:
1,2,3,4…etc
Pull-ups

3-6-9-12…etc.
Lateral Burpees Over the Barbell
Push Jerks 95/65

As Many Rounds and Reps as Possible in 15min of:
3-6-9-12.. etc.
Ring Rows
Lateral Burpees Over the Barbell *Step-overs allowed
Push Jerks 45/35